WARM-UP : 5 rounds of :
- 15 jumping jacks - 10 push-ups - 2 wall climbs
A. Cycle de renfo pull-ups OU hand release push-ups :
- Pendant 8min (soit 24 rounds), toutes les 20sec : faire de 1 à 8 pull-ups OU hand release push-ups (stricts ou sur genoux)
B. FOR TIME AVEC MATERIEL
- STARTER 50 plate/KB/DB ground to over head
- 25/20/15/10/5 : burpees over KB/DB + BB front squats OU KB/DB gobelet squats + push-ups + BB front rack lunges OU KB/DB gobelet front lunges
- FINISHER 50 plate/KB/DB ground to over head
C. FOR TIME SANS MATERIEL
- STARTER 50 touch ground to over head
- 25/20/15/10/5 : burpees over the balais (ou livre ou n’importe quel objet) + air squats + push-ups + front lunges
- FINISHER 50 plate/KB/DB ground to over head